Once your baby is old enough to eat solids, but is still lacking the chompers to eat anything and everything, baby cookies, or "teething cookies" as they're sometimes called, are a must. Personally, I like to have them on hand, if nothing else, to use as an activity. Grocery shopping and the baby gets fussy? Have a cookie. On a walk and your baby is getting bored in the stroller? Eat this cookie. Need to keep baby occupied in their highchair while you prep their meal? Cookie. They're a life safer in so many situations.
That said, they can often be filled with added sugars and lack any real nutritional value. So, I decided to come up with a cookie that was easy to gum, but also provided sustenance. Enter: my Real Food Baby Cookies. It's an activity and a snack all in one, packed with fibre, healthy fats and protein.
Just beginning your baby's journey with solid foods? Check out this Intro to Solids guide, which includes my own real-life experience of my daughter's food introduction from the perspective of a nutrition nut.
I'm no stranger to coming up with a healthy swap for a classic dish, like my quinoa breakfast bowl. Dreaming up a cookie recipe that you can feel good about giving your baby seemed like the natural move. And here's the great news: it's easy! There are only 6 ingredients and you likely have most if not all of them in your kitchen right now!
You can choose to use quick oats, or grind your oats into a flour if you'd like a smoother texture. My two and half year old loves this recipe too, so if you're cooking for older kids, you could consider mixing in some raisons or pumpkin seeds for added flavour and nutrients.
Check out the recipe below and tag me on Instagram if you give them a try! Don't forget to share them with any other mamas out there who are looking to step up their baby-friendly recipe game. Our babes deserve the best :)
I know I preach about green smoothies on the regular, and I do love starting my day off with a massive mason jar of green goodness, but there’s a new breakfast obsession that I am throwing into the rotation: the quinoa breakfast bowl.
I can’t deny that every now and then I love a good bowl of oatmeal. It’s hearty and warm and holds so many possibilities when it comes to toppings and flavours. That said, even when you buy organic (an absolute must for oatmeal), it isn’t necessarily the best breakfast choice.
As delicious as it is, oatmeal spikes blood sugar easily and can also cause bloating for many people.
So when I discovered the idea of making quinoa a breakfast food, I was pretty excited.
Quinoa is unrefined, gluten free, contains all nine essential amino acids, making it a complete protein and is full of fibre. It doesn’t have the same blood sugar effects as oatmeal, but can achieve the same breakfast results.
You can top it with whatever you want! Try nuts, seeds, cinnamon, yogurt, granola, fresh fruit… whatever your breakfast-loving heart desires. This morning, I chose chia seeds, pumpkin seeds, coconut, coconut yogurt, granola and fresh raspberries.
Will I still have oatmeal from time to time, or has it been banished from my breakfast regime for good? Of course it hasn’t. I am not an abstainer by nature. I will always maintain that sometimes food is just meant to be enjoyed. That said, I am constantly on the hunt for optimal food choices to have on a daily basis.
So, if you’re an oatmeal lover like me but have your blood sugar levels top of mind, give this swap a try and let me know what you think!
Sometimes I wonder if it just seems like the topics I’m interested in are becoming mainstream because I live in a sheltered “wellness bubble”, as I like to refer to it as. I surround myself with other health and wellness junkies and it can appear that the vast majority of the population is living a somewhat similar lifestyle to my own. Luckily, something eventually pops that beautiful bubble and I am faced with the reality that, of course, this really isn’t the case at all. Although I do believe more and more people are taking steps to lead a healthier lifestyle in general, there is still such a long way to go in terms of educating the masses on important health related issues and lifestyle choices.
It took me a while to even start this post because of its scope. Low-tox living has been at the forefront of my mind lately, but there is just so much to say about it and so much ground to cover, that the idea of writing about it seemed daunting. Too big. And you know how I have a tendency to ramble on… I want to say it all, but that would mean writing a book, not a blog post.
So I decided the best thing to do was pick one area of focus per post and today I am choosing clean beauty.
When I first began to detox the body and our home, I started with food. I slowly switched out conventional foods for organic ones and made the added cost of quality, chemical-free foods work for us because it was deemed priority. That was many years ago now. However, one of the last things I did was switch out my makeup for clean, chemical-free (or at the very least, highly reduced) products. And I’m probably not alone in this. Women become particularly attached to their beauty potions and lotions. We have specific brands and products that we’re loyal to and have been using for years. Letting go of that relationship and stepping outside of the comfort zone of knowing what gives you your desired look is a little scary. And, quite honestly, can leave you a little grumpy. I think it took being bombarded with daily messages of clean beauty before I finally uncrossed my arms, rolled my eyes and said, “Fine!"
You’ve probably heard that the skin is our body’s biggest organ. What we put on our body is just as important as what we put in it.
Although I wouldn’t say I wear a lot of makeup, I wear some form of makeup pretty much every day. Even if it’s only a couple of products. I’ve been doing this since I was a teenager. I’m 33 now. That’s a lot of daily chemical shit storm doses for my biggest organ… (over 5000, actually. I just checked). There are over 1400 chemicals banned or restricted in skincare products by the European Union. In the US, that number is a mere eleven. ELEVEN. My values were clear to me. Health was number one, and I just couldn’t ignore this area of my life any longer because it didn’t align.
And so began the journey of switching out drugstore (and even premium) beauty products for natural ones. These aren’t brands that you see advertised on television or in magazines. They are not in mainstream media. So even knowing where to start was difficult. It took research. I read reviews on blogs, watched YouTube videos, searched Instagram… you name it. I started with one product at a time, which made for a slow transition. But, let’s face it, makeup is expensive. Layer that on top of being reluctant to let go of your favourite products in the first place, and the switch likely isn’t going to happen over night. Between testing multiple brands and multiple products (and yes, this was a financial investment), I would say it took me close to a year before I had created a clean beauty routine that I truly loved.
But I made the switch.
And, today, I really do love my makeup.
With that, I am going to share, without bias or sponsors, products that I have fallen in love with in the world of clean beauty. I do think this is quite a personal journey because, of course, we are all different. Skin types and general makeup preferences differ. But I want to offer up my experience to help others the same way all of those internet reviews helped me when I began the careful selection of what to try next.
I think the easiest way to organize this is by brand. So I am going to start with a Canadian company whose products I adore. I tried out what felt like 25 different mascaras and, for me, Ilia came out on top. It was dark, long lasting, lengthening and included a brush I now can’t live without. I also love their foundation, when paired with an under eye concealer (a trait that was true of all foundations I tested). It’s lightweight but provides decent coverage and lasts all day.
And finally, although I don’t wear a ton of lipstick these days, I always need a bright fuchsia on hand for those rare occasions that require just a little more glam. Ilia provided great colour selection and wearability in this department that packed a punch. Beyond the products themselves, Ilia’s founder and Vancouver native, Sasha Plavsic, boasts a beautiful story of how the company came to be, inspired by her brother’s personal health struggles and her mother’s influence. This is likely a brand that will remain in my collection for many years.
Next in my makeup bag you’ll find Beauty Counter. This is a big (and loud!) player in the world of clean beauty and for good reason. I have tried a number of their products and my favourite one, hands down, is their Dew Skin. As the name suggests, this tinted moisturizer leaves your skin looking fresh and hydrated (with the added benefit of SPF). I am obsessed and use it on the daily, either on its own or under foundation. Most days I simply pair the Dew Skin with an under eye concealer and am set. I actually find when I don’t wear my Dew Skin and simply opt for a foundation, I feel like my skin looks a little dull! My second pick with Beauty counter is their mattifying powder. I use this to set an under eye concealer if I am planning on using mascara on my lower lashes (to prevent transfer) or if I need to ensure overall, long-lasting wear. It’s lightweight, not cakey and doesn’t require much on the brush to get the job done (which is also cost effective). More recently, I have also started using their highlighter. It’s not an everyday item for me, but a great option when I need a little more shimmer in my look! Speaking of highlights, if you have 12 minutes, check out Beauty Counter’s mini biography on mica, one of the key ingredients in any makeup product that gives that shimmery, sparkly look. This company is changing the face of beauty and this video is just one small example of that.
The next brand is one not as well known in Canada, I would suggest (due to accessibility), but it’s one that I simply cannot leave out because I love it THAT MUCH. Han Skincare Cosmetics won my heart when it comes to bronzer and blush. Their products are so pigmented with incredible blendability and I immediately fell in love. At first, I was forced to order from the US and pay international shipping, but can now purchase these two products via Amazon. I legit have about four clean blushes sitting in my makeup drawer right now. And as much I try to rotate them, I just can’t stay away from this one. It works so well with my skin and over my other products that it quickly became my go-to.
Finally, like most moms, I really appreciate a good concealer for nights of broken sleep and resulting under eye circles. Well People has taken care of this for me with their high coverage product. A little goes a long way and I simply apply with my finger to cover up sleepless nights and other imperfections. If you’re looking for a toxic free concealer, I highly recommend this beauty.
I am so happy to say that these products are just a drop in the bucket. The clean beauty movement is alive and happening, and I already have a few other brands on my list that I am dying to try out. This is huge because it means that low-tox living is really starting to build momentum (or maybe we’re actually just going back to how it all started in the first place? I like to think of it that way). People are demanding safer options for themselves and their families and companies are responding. It’s an exciting time in the midst of an era where we are literally exposed to thousands of toxins and chemicals every day. This is just one example of how we’re taking the power back. And that’s a beautiful thing.
As we start to settle into life as a family of four and find our daily rhythm, I’ve created a weekly routine for myself that I’m pretty happy with. I’m getting in regularly scheduled workouts (which, if you read my last post you know is a non negotiable for me), spending quality time with my family, and focusing on this blog and my own studies--all activities that I would classify as some of my favourite things. Maternity leave in Canada: it’s pretty sweet. It allows you time to really lean into the things you love. And it’s not to say that I don’t enjoy my job, but there’s nothing quite like making your own schedule and being really picky about how you spend your energy. A structured 9-5 doesn’t quite allow for the same flexibility.
Last week, I was hyper aware of how level I felt. And by level, I mean blood sugar wise. I wasn’t craving sweets the same way I have been known to (not saying I didn’t have my daily dark chocolate. Because I did. Let’s not be ridiculous). And I was just feeling super satisfied by all of my well thought-out, real food meals. I was motivated in the kitchen to create nourishing dishes for my family and feeling more creative when it came to our meal prep. Just because I am a health and nutrition enthusiast, doesn’t mean my level of enthusiasm is consistent. Like anyone, it ebbs and flows and from time to time, I fall into a rut. Sometimes life gets away from me and my planning isn’t as top notch as it needs to be, or I have a difficult time coming up with new and interesting meals that also meet my nutritional standards. I began to wonder why, exactly, I was feeling this way.
Why is it that my eating habits are better at certain times than others?
When I really sat with this, I came to the conclusion that my eating habits are strongly correlated with my overall life satisfaction. When I feel fulfilled and generally happy, as well as minimally stressed (at least in a negative way), my food intake and eating patterns are optimized. Reflecting on periods of my life when I am not as satisfied by my daily routines, have less satisfaction by my close relationships, etc., I noted that my eating habits are more likely to stray from my ideal standards. There is an obvious emotional connection.
I felt very confident in this prediction, but wanted to dive a little deeper into the theory, so I began to research whether life satisfaction impacted eating behaviours, whether or not this was a well known phenomenon, and moreover, why. It was difficult to find studies that reflected this precise idea, but I definitely came across some closely connected literature.
In one study, women were sorted into groups that aimed to help them increase their exercise, improve eating patterns and reduce weight. Results found that subjects’ mood, self-efficacy and body satisfaction strongly predicted emotional eating behaviour. Women who received in-person support in their health journey, reported increased exercise, and more positive self-efficacy and body satisfaction. They were also found to participate in emotional eating far less. The study itself concluded that multiple psycho-social factors should be addressed for optimal weight loss results.
Another study found that unmet psychosocial needs were associated with disordered eating behaviours. “Path analysis revealed that unsatisfied needs of autonomy and competence were indirectly related to disordered eating behaviours through feelings of ineffectiveness… The observed patterns suggest that persistent experience of need frustration may engender an internal sense of ineffectiveness and lack of control, which then compels individuals to engage in disordered eating behaviours in an attempt to regain autonomy and competence.” It should be noted that researchers admitted this type of thing is difficult to study in depth and they weren’t entirely happy with their model, finding there was some obvious limitations and further research should be conducted.
To be fair, these studies are looking at far more serious psychological matters than what I am referring to, but I am not afraid to draw a connection here. Based on what I have read (and what I am self reporting), I would suggest it makes sense that better/more positive food choices (as perceived by the individual) are generally made when one is feeling positively about themselves and their overall lifestyle. In other words, when everything else is in order and you are feeling organized, in control of your destiny, and satisfied by your daily routines, you are more likely to eat in alignment with your nutrition goals and ideals.
What do you think? Is this too much of a stretch? Study correlation or not, I’m pretty convinced! Tell me about your personal experiences with this.
Having a baby is all kinds of wonderful and brutal mixed up into one crazy shitstorm of a few months. What do you think? Did I describe that accurately? It’s such a unique and complex experience that is difficult to describe accurately in a few lines. When you become a mother, there’s a lot of talk about survival. And, let’s be honest: that’s what it can be about many days--just getting by. That said, after having my second baby a couple of months ago, I feel better equipped to handle the ups and downs of newborn life and am pretty committed to creating a life that looks a lot more like thriving than surviving. I want to share my own lessons learned and tips to thrive through these crazy days in hopes that it can help other new moms live even a little above that survival baseline and maybe even create a life with her baby that she always envisioned.
#1 Get your feeds in and manage the daytime sleep
This is probably my most specific tip and may not win me any popularity contests depending on your parenting style or school of thought. But I’m ok with it, because I can honestly say that this rule helped me stay sane with both of my babes and, because of that and the nature of this post, I can’t not share it.
I’ve said it before and I’ll say it again: I love baby sleep. And I don’t just mean babies that sleep (although, ultimately that is what we’re aiming for here). I mean I love learning the ins and outs of baby sleep. There is a boatload of literature and resources on this topic and it can be difficult to figure out how you want to approach sleep and how to get your baby to actually do it. But, a common thread I’ve found amongst most sleep resources and professionals is this: have your baby consume most of their feeds during the day. I’m no expert, but this screams logic to me. If your baby consumes the majority of their food during the day, they are less likely to be asking for it all night long. So, I always suggest starting there. Feed every 2-3 hours. Now, this inevitably affects daytime sleep. Sometimes, in order to ensure your baby gets in all of their feeds, you have to wake them from naps (gasp!), thus also controlling their daytime sleep. And here’s the thing: another concept that makes sense to me is that a baby who sleeps all day long will, at some point, sleep less during the night. I know this is the part of my belief system that doesn’t always sit so well with every parent. But, hey, this is my blog. And because I want to provide something really practical and actionable, here’s a rough daily feeding schedule that I used with both of my children from very early days (once they had reached birth weight after that initial loss), and spoiler alert: both of my kiddos have always been awesome night sleepers. By no means are they perfect, but they’re really good. I’m not saying that this is why… but I’m also not saying it’s not. If you’ve never done something before, and you don’t have anyone to tell you where to start, it can feel like driving without a road map. A schedule gives you a starting point, and thus, a little bit of confidence.
Ayla began eating solid foods at five and half months. We started with vegetables, slowing introducing each food group until she had tried most things by the time she was ten months old. I was thrilled that she seemed to be a great little eater, rarely turning down new foods that were offered (with the exception of broccoli). We primarily chose to follow the methods of baby led weaning, but threw a few purees into the mix as well. All in all, Ayla was exposed to numerous textures and flavours by an early age. She didn’t experience any obvious allergies or intolerances and we moved confidently forward, much to this nutrition nut’s satisfaction.
I have learned over and over again that, when it comes to babies, nothing lasts forever. If you’re going through a challenging phase, most of the time it will pass and you just need to put your head down and shoot for survival. Alternatively (and unfortunately), if you’re experiencing a good phase, learn to enjoy every moment… because there’s a good chance it won’t be sticking around either. Knowing all of this, I shouldn’t have been surprised when Ayla began to turn her nose up at most foods. It all began around 12 months (she is now 13 months). Trusty, staple foods were being left on her tray or thrown to the ground. Lunch time would result in very little food being eaten at all. Ayla began to create a rather short list of acceptable food items and before we knew it, we had entered the dreaded picky eater stage.
I thought for sure I had another year before hitting this phase of our lives that most mothers talk about. If I’m being honest, I was thinking maybe we would even avoid it altogether… you now… because I was using all of the right techniques and nutrition is "my thing". Spoiler alert: even if you think you’re “doing it right”, your child is their own person and will do exactly what they damn well please, whether you like it or not. And that is precisely what the universe is taking the opportunity to teach me, yet again. And one more note on "doing it right": we loved BLW, but Ayla’s current favourite foods are smooth or pureed. So if you went down the puree route, don’t worry too much about your baby having a “texture” issue later on. We are a prime example that it can happen either way.
So, how am I navigating this phase of Ayla’s nutrition journey? The biggest thing I do is try to keep my stress levels in check. It’s easy to be concerned about whether your child is getting all of the nutrients and calories they need when they seem to be surviving on yogurt and bananas alone. But trust that, if you remain calm, and continue to be their nutritional guide, they will get what they need. Even with a short list of acceptable food items, there are still little daily hacks that you can use to boost the nutritional profile of each meal. For example, as you may have guessed, one of the foods that Ayla is currently always down with is yogurt. Yogurt is a great food in and of itself. If you choose the right brand, it is high in fat, protein and probiotics. I flavour it with different foods so she continues to be exposed to various tastes (nut butter, unsweetened applesauce, mashed berries, cinnamon, etc.). I also always add a fat like chia seeds or hemp hearts. This is also where I toss in Ayla’s vitamins, like fish oil and D. So, although yogurt may seem like a simple food, it can be a catalyst for a ton of other nutrients. Another hack I use is adding things like grated zucchini and eggs to oatmeal! If you make your oats on the stove top, you can stir in an egg until cooked without changing the flavour or texture of the dish much at all. So, although Ayla doesn’t currently enjoy eggs on their own, I know she’s getting the benefits of this nutrition powerhouse in other ways.
The other main thing that we continue to do during this picky period is expose Ayla to a variety of foods. This can be frustrating, preparing food that you are fairly confident is going to be left on the plate. But I encourage you not to give up, because exposure is the only way they will ever have the opportunity to enjoy new food items. It may not happen tomorrow or even next month, but you can bet it won’t happen at all if they are never given the chance to try it. I try to choose foods that we are already eating for dinner and preparing anyway, or add simple foods to her plate like sliced cucumber or cheese (hey Ayla, remember when you liked both of those things three months ago? Good times). I am not a child-specific nutrition expert. My training is primarily rooted in adult nutrition. But I have done extensive reading on this topic, as it has definitely become a passion since becoming a mother, and the one word that comes up time and time again is exposure. Just keep at it. Build it and they will come…
Dave and I work very hard not to have any sort of an agenda during meal time (easier said than done). We serve Ayla a meal that includes a few (but not too many) flavours and textures, providing her with some choice. We try not bring many items of food to her mouth for her (even though we’re sure that, if she just got a small taste, she would love it!) and we try to keep the mood light. This may sound kind of dumb since Ayla is only 13 months old, but I am very confident that babies can read your mood and that she understands a great deal more than she can communicate to us. This is also just a practice that I hope we continue well beyond Ayla’s toddler years, in hopes that it will help her develop a healthy relationship with food. We eat as a family as often as possible so that she sees us enjoying a variety of foods and has proper eating behaviours modelled for her daily.
Finally, I try to keep in mind where we are in our lives right now. I just returned to work four weeks ago after a year of maternity leave, and Ayla began daycare. She cut her first teeth and has been hit with about 37 viruses since being exposed to so many new children (feels like 37, anyway). All of these things have the ability to drastically affect her appetite, which makes sense. I remember that she won’t have the same hunger levels every day, just like we don’t, and that’s ok. It will take time to fully adjust to our new routine, and once she’s accepted it as her new normal, we may see another shift in her eating.
So, that’s where we’re at! If you are experiencing anything similar with your little one, know that I feel your pain. It can be a huge source of worry and frustration as a parent. But know that you are doing great. Our children are not robots. They are likely still getting most, if not all, of what they need and their eating habits will probably change again before you know it. Remember the old saying: you can lead a horse to water but you can’t make it drink. Keep pushing forward, as I will be, and let’s all take a deep breath together….
Parents of picky eaters, unite!
Starting your baby on solids is a big day! Maybe more for some than others. I admit that I didn’t understand the excitement that offering peas and carrots to someone for the first time could bring until I had a baby. It was actually embarrassing how excited I was to start Ayla on solid foods. So when she began to show readiness signs, the nutrition wheels immediately began turning in my head. What should her first food be? Should it be a puree or finger food? How slowly should I introduce each new food? Do I want to hold off on anything for a few months?
I am a planner and a researcher at heart. I have always liked to have all of the information before I get started on a project, and I instantly become a sponge for knowledge. My favourite research topics are health and nutrition related, and over the years, I have done a lot of related reading. But when it came to the world of baby nutrition, I was a pretty blank slate. Sure, lots of basic nutrition principles apply to all of us, regardless of age, but I knew there was a whole world of baby-specific nutrition articles and healthy mamas to be inspired by for this chapter of my life. The first step is to decide: purees or finger foods? There are arguments for both.
Baby Led Weaning is very child driven. Baby's cues are at the forefront of their feeding. But purees provide parents with the power to ensure their young baby is receiving all of the nutrition they need during important developmental months. The Nourishing Traditions Book of Baby & Child Care suggests that many high iron foods, for example, may be difficult for a baby to self-feed at the six month mark.
In the end I decided to go with… both. Just like nutrition “labels”, I’ve never liked the idea of limiting or pigeon holing anyone into a category of eating. The same is true when it comes to feeding littles.
Here's what's enticing about Baby Led Weaning (or baby led feeding, as it is sometimes referred to): baby is in charge of what goes into her mouth and how much; it fosters a positive relationship with food from the very beginning. The self feeding method supports fine motor development and offers a variety of sensory experiences. Even though constant supervision is required, of course, it frees up mom and dad’s hands so they can eat at the same time. That means that family meal time can be established from the get-go, allowing parents to model eating skills at the dinner table. The women behind the Feeding Littles course really encourage this methodology when introducing solids.
Serving finger foods, as opposed to strictly purees, also means it’s easier to offer your baby a version of what you are eating, cutting back on the meal prep time. This particular feature of BLW is particularly attractive to busy parents. That said, in our home, it took a couple of months before we really saw that come to fruition. Because foods are introduced slowly, it takes some time before baby’s meals mimic your own. More on this later.
But what about purees? I think they have an important role in baby's diet too. One: smooth foods are a real-life texture, and it's important that your baby have plenty of exposure to them. Secondly, it was a more sure-fire way to ensure your child is getting a healthy dose of nutrient dense foods, daily, particularly during those earlier months. Lianne, from Sprout Right, is a big proponent of starting solids with purees, also emphasizing that your baby will most certainly get more nutrients through their food this way. For example, you may have a difficult time getting your babe to mow down on a slice of chicken, but when it is pureed with spinach and sweet potato, no problem. Personally, I love knowing my daughter had a healthy dose of iron-rich protein during at least one of her daily meals.
Know that iron-fortified cereals may not be as beneficial as many medical professionals suggest. The Nourishing Traditions author sites studies that state the iron used in fortification is not processed the same way as iron naturally occurring in food. Babies can get all of the iron they require through whole food sources (plus a host of other benefits).
So, where did we begin and why? This may be a point of contention for some, so I will preface it by saying that this was the direction our family chose to take, and by no means does that make it the only or right way. It’s what worked for us.
Against my family doctor’s suggestion, we did not begin Ayla on the very common rice cereal at four months. We decided to give her little digestive system more time to develop and hold off on all solid foods until around the six month mark. Up until this time, she was exclusively breast fed and we believed, based on current research, that this would be more than sufficient, even when it came to her iron stores. I did a lot of research, prior to this, as well as worked with her naturopath to determine when she was ready for solid foods and what to begin with. We decided Ayla’s first foods would be vegetables and fruits (Update: 2.5 years later, after further research and a second child, I would suggest that beginning with high quality animal products, including meat and/or bone broth would be another incredible option as a first food)
As you may know, we were traveling around Europe from the time Ayla was four months to six months old, and the initial plan, for simplicity reasons, was to wait until we got home to introduce solids. However, around the five to five and half month mark, she began to show us that she was ready for food! The boob is good and all, mom, but what’s that you have on your plate?? She was sitting fairly well, reaching for our forks and watching us like a hawk while we ate. So, while living in France, we decided to go for it. Much of this decision fell on the fact that we were in a country that offered easy access to high quality, organic foods. It is very important to us that we serve organic foods whenever possible. Babies are small, which means their body systems are small and cannot process large amounts of pesticides. I know eating organic can be challenging at times, particularly due to price. Use the Dirty Dozen list to guide your shopping choices and pick up the organic option of these foods whenever you can. If buying 100% organic isn’t an option for your family, The Clean 15 can help you decide which foods to buy conventionally.
Ayla’s very first food was carrots! She played and sucked on them more than anything else, but it was still a fun experience and gave me the confidence to really dive head first into her journey with solid foods. As a nutrition nut, I find it very exciting that I get to be Ayla’s initial guide to healthy eating and teach her all about fuelling her body. It’s amazing to think that these lessons start so early, simply by exposing them to great food from the very beginning.
So, what about the rest of the food groups? We took things very slowly (which I’ll expand on below), but after fruits and vegetables, we moved to egg yolk, followed by meats, legumes, dairy and grains.
Ayla is now 8 and a half months old and we have had so much fun introducing a variety of foods to her. I want to share more details from this experience by giving a few tips for feeding your little one that we have learned so far.
Tip #1: start slow
Making sure that you take this process nice and slow will ensure baby’s digestive system has a chance to adjust to its new roll of breaking down more than just breast milk or formula. I also think introducing new food groups is something not to be rushed. Various enzymes are needed for different kinds of foods, and taking your time to ensure your baby is fully ready for each of these may help prevent negative digestive repercussions that could be mistaken for intolerances or allergies. Many experts will suggests introducing a new food every 3-7 days. Although this is best practice for identifying negative reactions to a particular food, I would suggest it may not be practical, long term. There are a lot of foods out there to try! If you wait a week before introducing each new item, it will take a year! That said, don’t rush it. Follow your mom gut as well as your baby’s cues. Be mindful. You’ll know when you have been given the green light to introduce something new, as well as when it may be time to pull back a bit. Watch your baby’s skin reactions, temperament changes, bowel movements, etc. These are all good indicators of how quickly to move through the food list. If you’re looking for tips on what order to introduce different food categories, feel free to use the one that I listed above. It worked very well for Ayla and could be a good fit for your little one as well.
Tip #2: don’t mix a new food with her favourite food
Ayla hasn’t turned down many new foods (although not crazy about anything broccoli related…), but I quickly learned not to put something new on her tray with a food that we already know she loves. For example, when introducing cauliflower for the first time, I made the mistake of giving her sweet potato at the same time--one of her favourites. Needless to say, she went straight for the sweet potato and showed little interest in the weird looking white tree. So, next time, I offered cauliflower first and on its own. She gobbled it up! Give you baby a chance to test out and enjoy a new food without the distraction of a tasty favourite.
Tip #3: don’t shy away from new and bold flavours
I was hesitant at first to offer Ayla flavours that were a little stronger in nature, such as curry. But I realized just because she’s a baby, doesn’t mean she won’t enjoy something flavourful like this! I don’t suggest loading up a dish with hot peppers if your baby has never had them before. Take it slow and add in spices and exotic flavours a little bit at a time and see how they react. He might surprise you! If strong flavour profiles are a big part of your family’s food culture, introducing them sooner rather than later may help ensure he enjoys these foods later on.
Tip #4: prep ahead in bulk when you can and when it makes sense
I admit, I haven’t nailed this yet-- a combination of being on maternity leave (not always needing to prep in advance) and facing new challenges in the kitchen. But one thing I have been doing is creating a weekly meal plan, both for Ayla and Dave and myself. This helps with shopping and meal prepping in advance when it makes sense. Having a weekly plan means you know what you will be serving each day and can help pinpoint any dishes or parts of a meal that can be made up in advance when you have the time. Since we do a mixture of BLW and purees for Ayla, I like to make up a batch of purees and then freeze them in individual servings. Then, the morning of, I simply pop one out of the freezer so it’s thawed and ready for meal time. You can also make up things like pancakes and muffins, etc. Healthy baked goods are easy to freeze and give you a quick, nutritious snack when you’re short on time.
Tip #5: have a few go-to quick and easy snacks that you can rely on
Some days you just don’t have the creativity or energy to come up with new and exciting meals and snacks for your little one (or yourself). Having a few go-to snacks that you know you can fall back on is key, like my homemade real-food baby cookies pictured above. These are things you can quickly grab from the pantry or fridge before you run out the door. For me, I like to have a couple of healthy baked goods either in the fridge or freezer. I also bake sweet potato with cinnamon weekly, cut into strips and keep in an air-tight container in the fridge so I can use them as a snack or add them to any meal. There are a couple of packaged items that I grab from the grocery store too. I basically use Nature’s Path puffed kamut as a daily activity. I grab a handful and throw it on Ayla’s snack tray in the stroller when we go for a walk, or on her highchair tray when I need to keep her occupied before her meal is ready. I also like the Love Duck brand. They have organic freeze dried fruit bites that have no added ingredients and make for a great little sweet treat.
The journey of solid food introduction for your baby can be an exciting one, especially when you have a game plan going into it. Getting back in the kitchen for the purpose of nourishing my child has reignited my passion for nutrition, something that fell to the wayside when I was pregnant (due to the constant nausea…). When it comes to deciding what to feed your baby and how, be sure to do what works best for your family and use the method that you feel most comfortable with.
Comment below with your favourite baby-friendly meal or recipe!
8/13/2018 2 Comments
I, by nature, am not an anxious person. That was, of course, until Dave and I decided to start trying for a baby. Suddenly, I was ridden with anxiety and self doubt--a feeling that was very foreign to me. It was one of the first “goals” in my life that I could not achieve simply through focus and determination. There was, of course, the obvious act necessary to make a baby that I could participate in, but beyond that… I couldn’t will my body to conceive the moment I was ready. It became quickly apparent that a Type A personality was not going to play in my favour when it came to making and raising babies. The root of this? Control. Or lack there of, I should say.
I am writing this from a very vulnerable place and it is not something that I am fully comfortable with. To shine light on a time when I felt out of control and less capable is, in fact, a very uncomfortable thing for me to do. I think as women, but particularly as mothers, it can be hard to show others that we battle with self doubt and mental health. For some reason, we feel there is this expectation to be Super Woman at all times. But, from everything I have learned through this experience, I can say with confidence that every mom feels this way at some point in her journey, if not on the regular. It is my hope that, by sharing my story, I will help other women climbing similar mountains know that they are not alone and that, with time, and maybe a little help, this too shall pass. You may feel weak, but you possess endless amounts of strength and wisdom. Know how I know? Because you are a mom. And no one can love or care for your child like you can. No one can know and understand their needs better than you. You are a mother. And that is synonymous with strength.
The day our daughter, Ayla, was born was the happiest day of our lives. We could not have been happier or have loved her more. But, as very early days passed, I recognized the feeling that was settling into the pit of my stomach as all too familiar. It was the same feeling I had when I worried about not being able to get pregnant. However, this time, the anxiety was more difficult to pinpoint because I wasn’t sure where its roots lay. My daughter was healthy and thriving, so why did I always feel plagued by anxiousness? Even being on the other side of postpartum anxiety and writing about it months later, it is difficult to put these feelings into words.
The term postpartum depression is something that pops up all over the place during pregnancy. You are educated on the signs and symptoms well before baby arrives. It wasn’t until after Ayla was born and I was faced with daily anxiety that I began to research other postpartum mental health issues. I had no idea that postpartum anxiety was even a thing! Turns out, not only is it ‘a thing’ but it is extremely common.
Most of my anxiety tended to be around how much Ayla was sleeping as well as the anticipation of anything new (like breastfeeding outside the comfort of my own home. Flash forward a few months and you can find me nursing anywhere and everywhere). I have a very vivid memory of Ayla waking one night at 10pm and me freezing in my tracks, not knowing what to do. As a new mom with a very young baby, I could only rely on one thing and that was Ayla’s night time sleep. She would go down at 7pm and wake twice for feedings, sometime around midnight and 3am and then wake around 7am. She would sleep well until those feeds. So when she broke routine one night and woke before midnight, I panicked. She broke her one consistent behaviour and that threw me for a loop. Was it a big deal? Of course not. Would I even blink an eye if this happened today? Nope. But then, in my very vulnerable state, something small like this rocked me.
Another evening, I remember Ayla had gone to bed as usual and was sleeping soundly. Dave and I were enjoying our evening together, something that I continue to cherish today, but that was very precious to me in the early days of motherhood. The day had been fine. Nothing significant had happened. And yet, I remember sitting on the couch consumed by anxiety that I could not explain. My stomach was in knots and I was breathing deeply, trying to calm my nerves. That was an upsetting night. It was when I knew hormones were determining my emotions and that there was likely nothing I could do about it except let them run their course.
During this time in my life, I was very thankful to be a reflective person. I understood that these feelings were rooted in hormones and generally triggered by situational factors. My fluctuating hormones combined with my need to maintain control was the perfect cocktail for postpartum anxiety.
When I would talk to other moms about what I was feeling anxious about in regards to Ayla, they would assure me that this phase wouldn’t last and that I could relax and let her run the show for a bit. And although I knew they spoke logically and truthfully, I also knew I had to experience everything for myself. I had to watch Ayla grow and I needed to learn as a mother. I needed to see her go through various phases of her newborn life and live through them with her before I was able to successfully relinquish control and come to peace with the fact that, when it comes to babies, it’s often best to roll with the punches (within reason, of course. I can’t completely change who I am!).
By the time Ayla was three months old, the anxiety had almost completely disappeared. A moment that stands out in my mind is when I took Ayla to the doctor’s for a routine check up. I had, of course, scheduled it perfectly to fit in between naps, but his office was running behind. Soon, I found myself right in the thick of nap #3, but certainly did not have a sleeping baby in my arms. I watched the clock as we sat in the waiting room. Nap time came and went. It was then that I realized that the world didn’t end when things didn’t go as planned. Ayla made it through to bedtime, perhaps a little crankier than usual, but no one was worse for wear. And I hadn’t succumbed to my anxiety either. I remained calm and my baby, happy. This sounds so insignificant, especially writing it today, but in the moment, it signified that I had emerged on the other side of my postpartum struggles.
Aside from my own hormones settling a bit, I had also been a mother long enough to figure out that every phase a baby goes through is relatively short. So to try and control a particular baby behaviour is like trying to hold on to a fleeting moment. It’s barely worth the energy because it will be such a flash in the pan. The term, “this won’t last forever,” became all but my mantra. And it is these words that continue to keep me calm (as possible) through motherhood.
Although I do not miss my anxious days by any means, I am, in a way, thankful for this experience as a new mom. It taught me valuable lessons about myself and provided me with ample opportunity for growth. I got to experience something difficult in the midst of something incredibly joyous, and then come out the other side, where even more joy awaited me in the calm. I love talking to other new moms, in the throws of hormonal chaos, not knowing which way is up, so I can tell them it gets easier.
Today, Ayla is seven months old. She is our greatest joy and gives us, as parents, new and profound purpose. Every day brings new lessons (for her and myself) and some are more challenging than others. But, as physically and emotionally taxing as being a parent can be, I wouldn’t trade these days for the world, as I am sure other moms would agree. Each day I find myself begging time to, please, slow down as the months fly by.
If you are a mom struggling, in any way, postpartum, I encourage you to talk about it. Acknowledge your feelings and give them a voice. I promise you are not alone and you will quickly find a band of women who will flock to you in support. I also believe that talking about these feelings and emotions allows you to make sense of them and get out of your head, so to speak. This was, without a doubt, my best coping mechanism. And although it was just time that my body needed to sort itself out, talking about my feelings and realizing their root, made the difficult days so much easier.
If Dave and I ever give Ayla a sibling, I obviously hope that I can skip this phase. The unknown surrounding life with a newborn is now behind me and these life experiences are hopefully enough to keep my anxious triggers at bay and prevent me from playing into the crazy hormonal shifts. But, if I don’t, I will remind myself once again that, “this won’t last forever”. I will reach out to my support system to raise me up and I will come out the other side.
Articulating this period in my life has been difficult. Not because I don’t like talking about it, but because I was worried that I wouldn’t be able to describe what it was truly like.
I hope that this story finds its way to someone, somewhere who needs it. I hope that my journey through postpartum anxiety brings another woman comfort knowing that they are not alone and encourages them to soak up the joy of this precious, very short lived period of their little one’s life.
When Dave and I found out we were pregnant, we were filled with a myriad of different emotions: joy, wonder, excitement, nervousness, anxiousness… the list goes on. With all of life’s uncertainties, nothing can prepare you for the overwhelming feeling that comes from knowing that, together, you created life. And now that life will continue to be sustained inside of you for the next nine months. To say that this is a miracle is an understatement. Even now, 17 weeks in, there isn’t a day that goes by that I am not amazed by what is happening inside of my body. There are so many couples who have difficulty conceiving. I think about these individuals daily and am sure to never take this miracle for granted. Even through the difficult days (and there have been quite a few), I feel blessed to have been given the opportunity to become a mother.
Excitement is an emotion I have felt every day since finding out we were pregnant--excited to meet our little bean, excited for the ways in which our family is about to change, and excited for Dave and I to take on our next big gig: becoming parents. That said, my first trimester was anything but easy. As many mothers-to-be do, I experienced a variety of unpleasant symptoms that early pregnancy brings. Of course, I knew all of the possible symptoms that I may be faced with and how common they were. I knew about the ongoing nausea and un-heard of levels of exhaustion and inability to eat or live in ways you were used to, pre-baby creation. And yet? It still hit me like a ton of bricks.
Originally written for www.leanfit.com
1. It’s not always as simple as calories in vs. calories out.
For people looking to lose weight or gain muscle, it isn’t always as simple as eating in a calorie deficit or calorie surplus. Depending on where you are in your nutritional journey, this may be a good starting point, but it will only take you so far. The type of calories (or macronutrients) consumed will have an impact on how much energy you expend during your daily activities. Various foods have a different metabolic effect on your body, and that’s an important consideration when working towards composition goals. Protein, for example, has a high thermic effect, which means the body literally burns more calories when breaking it down than, say, carbohydrates. For example, when you eat 100 calories of carbs, and 100 calories of protein, your body will actually burn more calories processing the protein. This is quite a complicated topic, with plenty of related science to consider, but if you can remember that a calorie is not just a calorie, this information will take you a long way.
2. What works for your neighbour will not necessarily work for you.
Nutrition is a complex topic, and our bodies are even more complex. People are often quick to jump on the diet bandwagon as soon as they witness someone having success with a particular eating plan. When they don’t experience the same success, they are left feeling confused and discouraged. Instead of playing the never-ending game of musical diets, jumping from one nutrition fad to the next, be consistent. Make simple and realistic changes to your daily eating habits. Choose sustainable practices that you can maintain and that work with your lifestyle. This is the first step on the road to healthy eating.
3. A little tough love: you might be eating too much.
This is a bit of a sensitive topic, because I meet many women, in particular, who are actually not eating enough. They’ve been on a calorie-restricted diet for years, and as a result, are experiencing some level of metabolic damage. Or, people limit their calories for days at a time, resulting in a huge binge at the end of the week, and consuming far too many calories for their body type. However, more often than not, people are fooling themselves. They believe that as long as they make healthy choices and are consuming nourishing foods, they should be good to go. The fat will take care of itself. And, although I wish it were as simple as this, calories do play a role. Now, this may seem contradictory to my first point of calories in vs. calories out, but we can’t deny that calories are important. If you are eating too much on a consistent basis, you will gain fat. It’s science. So that extra handful of nuts in the afternoon, eating mindlessly straight from the cereal box (guilty), or taking too many samples from the lady in Costco can really add up. All of the sudden, you’ve eaten 400 calories over your daily goal and you didn’t even notice! 400 calories x 7 days = 2,800 extra calories a week! Another example is falling into what I call “the smoothie trap.” Don’t get me wrong—smoothies and shakes are a convenient, nutrient dense meal to add into your nutrition routine. I have at least one every day. But, too often, people begin loading in the fruits and fats, without being cognizant of serving size. And, sure, every ingredient is real, nutritious food. But, suddenly, they’ve made a 900 calorie smoothie without even knowing it. It’s important to gain an understanding of what you are consuming in a day. Try tracking your food for a week, using an app like My Fitness Pal (see my previous post for more info). This will provide you with an overview of what you are consuming on a daily basis and areas of nutrition where you may be falling short (or going over!).
So, to sum here, here are the top 3 things I wish everyone knew about nutrition:
1. It isn’t always as simple as calories in vs. calories out. Our bodies process different foods in different ways. Pay attention to the types of foods you are consuming and find a balance between macronutrients.
2. Just because a particular eating plan works for your neighbour, does not necessarily mean it will work for you. Find sustainable and healthy practices that fit your lifestyle and be consistent.
3. You may be eating too much. Try tracking your food and begin to gain an understanding of what you are actually consuming in a day and changes that may need to be made. Knowledge is power.